Return to Health Resources

Living Healthy | Recipes

In this section are healthful recipes provided by our member health charities. Some may be low in sodium, low in fat and relatively easy and quick to prepare. Bon Appetite!

Recipes | Entrees & Salads

Punches

Instructions:
Combine cider, water, juice molasses, cinnamon and cloves. Simmer for 10 minutes. If desired, float apple slices on top of cider. Makes 24 servings.

Peach Punch

Ingredients:
2 cups sugar
1 small package peach gelatin
3 cups boiling water
2 (46-ounce) cans pineapple juice
2 tablespoons almond extract
1 (2-liter) bottle ginger ale

Instructions:
Dissolve sugar and gelatin in boiling water. Let stand until cool and transfer to freezer container. Stir in pineapple juice and almond extract. Freeze until firm.

Let mixture stand at room temperature until slushy. Combine with ginger ale in punch bowl; mix gently.

Breakfast

Banana-Kiwi Breakfast Shake

Ingredients:
1 medium banana, peeled and quartered
I medium kiwifruit, peeled and halved
1 cup low-fat buttermilk
6-ounce container nonfat or low-fat fruit-flavored yogurt
1 to 2 tablespoons sugar (optional)

Instructions:
Combine all ingreidents in a blender or the work bowl of a food processer fitted with a metal blade. Cover and process until smooth. Pour into glasses and serve. Makes 2 servings.

Nutrient Analysis: Calories 181; Protein 8g; Carbohydrate 36g; Cholesterol 6mg; Sodium 167mg: Total fat 2g. American Heart Association's Quick & Easy Cookbook

Rise-and-Shine Cookies

Ingredients:
1/2 cup all-purpose flour
1/4 cup whole-wheat flour
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground cinnamon
1/8 teaspoon ground nutmeg
1/2 cup firmly packed brown sugar
Egg substitute equivalent to 1 egg
3 tablespoons acceptable vegetable oil
1 1/4 cups quick-cooking or regular rolled oats
1/2 cup wheat germ

Instructions:
Preheat oven to 350 degrees F.
In a small bowl, stir together flours, baking soda, salt, cinnamon, and nutmeg. Set aside.

In a large bowl, combine brown sugar, egg substitute, and vegetable oil. Stir until well combined. Stir in flour mixture, oats, and wheat germ.

Drop dough by tablespoons about 1 inch apart on a baking sheet. Flatten slightly to a 2-inch diameter with your hand or the bottom of a glass. Bake 10 minutes or until light brown. Cool n wire racks. Store cooled cookies in an airtight container for one week or in the freezer for several weeks.

Nutrient Analysis: Calories 116; Protein 3g; Carbohydrate 18g; Cholesterol 0mg; Sodium 74mg; Total fat 4g. American Heart Association's Quick & Easy Cookbook

Dessert

Skillet Peach Upside-Down Cake

Ingredients:
Preparation time: 25 minutes

1/3 cup reduced-fat margarine
1/2 cup brown sugar
1/2 cup sugar
1 16-oz can sliced peaches, packed in their own juices
4 maraschino cherries, sliced
1 cup egg substitute
2/3 cup fat-free (skim) milk
1 1/2 cups flour
3 tsp baking powder
1/8 tsp salt

Instructions: Heat the oven to 350 degrees. Melt the margarine and sugars in a small saucepan until the sugar is dissolved. Remove from the heat.

Drain the peaches and place them in the center of a heavy ovenproof skillet or 9-inch cake pan, forming a circle. Sprinkle the cherries on top.

Add the egg and milk to the sugar mixture. In a separate bowl, combine the flour, baking powder, and salt. Add the flour in increments to the sugar mixture and mix well.

Pour batter over the peaches and bake for 40 minutes.

Nutrition Analysis

215 calories; 3g total fat; 189mg sodium; 5g protein.

Pumpkin Pie

Ingredients:
1 16-ounce can pumpkin
2 eggs
2 Tbsp. honey
1 Tbsp. orange juice concentrate
1 cup evaporated skim milk
1/2 tsp. ground nutmeg
1 1/2 tsp. ground connamon
Dash of ground cloves
9-inch pie crust

Instructions:
Beat pumpkin, eggs, honey, orange juice concentrate, milk, cinnamon, nutmeg, and cloves together. Pour into pie crust. Bake in a 375-degree oven for 50 to 60 minutes, or until a knife inserted into the center comes out clean.

Nutrient Analysis: Calories 111; Protein 4g; Carbohydrate 14g; Total fat 5g; Sodium 106mg; Potassium 119mg; Cholesterol 47mg

Chocolate Strawberry Shortcake (serves 8)

Ingredients:
2 lbs. fresh strawberries, sliced
1/4 cup sugar
1 2/3 cups all-purpose flour
1/3 cup unsweetened cocoa powder
1/4 cup sugar
1 tablespoon baking powder
Egg substitute equivalent to 1 egg, or 1 egg
16-ounce container nonfat or lowfat vanilla yogurt
1/3 cup acceptable margarine
2/3 cup nonfat milk
1 teaspoon vanilla
Vegetable cooking spray

Instructions:
In a large bowl, combine strawberries and 1/4 cup sugar. Stir gently until well combined. Set aside.

In a medium bowl, combine flour, cocoa powder, 1/4 cup sugar, and baking powder. Using a pastry blender, cut in margarine until mixture resembles coarse crumbs.

In a small bowl, combine milk, egg/egg substitute, and vanilla. Add to dry ingredients and stir just to moisten.

Spray an 8-in round baking pan with vegetable cooking spray. Spread dough in pan, building up sides slightly. Bake for 15 to 18 minutes, or until a toothpick inserted near the center comes out clean. Cool for 10 minutes on a wire rack. Remove cake from pan; place on a serving plate.

To serve, stir yogurt until smooth and creamy. Slice cake in half horizontally. Spoon half the strawberries onto bottom half of cake. Cover with top of cake. Spoon remaining strawberries and any juice on top of cake and dollop with yogurt. Serve warm or at room temperature. Refrigerate leftovers.

Nutrient Analysis:

Calories 324; Protein 7g; Total Fat 9g; Carbohydrate 58g; Cholesterol 1mg; Sodium 337mg.

Banana Bread

Ingredients:
1 1/2 cups flour
1 1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp cinnamon
1/4 tsp nutmeg
1/8 tsp salt
1 egg
3 medium soft bananas, mashed
3/4 cup sugar
1/4 cup canola oil
1 tsp finely shredded lemon peel
1/4 cup coconut flakes

Instructions:
Spray a 2 x 4 x 2 inch pan with nonstick cooking spray and heat the oven to 350 degrees. In a medium mixing bowl, combine the flour, baking powder, baking soda, cinnamon, nutmeg, and salt. Make a well in the center of the dry mixture and set aside.

In a blender or food processor, combine the egg, bananas, sugar, oil, lemon peel, and coconut. Add the egg mixture all at once to the dry mixture. Stir just until moistened (do not overbeat).

Spoon batter into the prepared pan. Bake for 50 - 55 minutes or until a wooden toothpick inserted near the center comes out clean. Remove from the pan and cook on a wire rack.

Nutrient Analysis: 227 Calories; 7g Total Fat; 1g Sat. Fat; 21mg Cholesterol; 126mg Sodium; 39g Carbs; 3g Protein.

From the The New Soul Food Cookbook for People with Diabetes from the American Diabetes Association.